Bench Press Variations

**the_hype05** · 11-06-2009, 05:43 PM

i was wondering if anyone knew of any diff things you can do with the bench?

for example, if you hold the bar when its just above your chest for about 5 seconds and then lift up - is this a helpful variation? or is it no better then doing a regular bench?

im looking for some speed changes for the bench, any input?

**enetblazin4eva** · 11-06-2009, 05:58 PM

Incline, flat, decline, close grip, board presses, bb presses with bands, different set/rep schemes, supersets, deloading...............

**keg_70** · 11-06-2009, 06:09 PM

Originally Posted by enetblazin4eva

Incline, flat, decline, close grip, board presses, bb presses with bands, different set/rep schemes, supersets, deloading...............

and chains and thats about it...

**the_hype05** · 11-06-2009, 08:09 PM

let me rephrase my q...when you bring the bar down to your chest - does it help you any if you hold it there for 5-10 seconds before lifting it back up?

**mblock** · 11-06-2009, 08:18 PM

help in terms of what? sounds useless..

**Jnunez21** · 11-06-2009, 09:29 PM

Originally Posted by the_hype05

let me rephrase my q...when you bring the bar down to your chest - does it help you any if you hold it there for 5-10 seconds before lifting it back up?

i have actually heard of something like that before and seen a few keep pressing only a few inches off there chest a bunch of times...but as far as my knowledge of it all i cant help u, just dont want people in here coming in trying to make u sound stupid

**keg_70** · 11-07-2009, 03:21 AM

Originally Posted by Jnunez21

i have actually heard of something like that before and seen a few keep pressing only a few inches off there chest a bunch of times...but as far as my knowledge of it all i cant help u, just dont want people in here coming in trying to make u sound stupid

YouTube- JM press

sounds like the JM press

good to work your triceps more, use it as an assistance exercise to the bench press

**Temerity** · 11-07-2009, 09:57 AM

^Yes but the OP means bench press, that guys hands are too close together, therefore using the triceps more like you said..

**Rubix** · 12:26 PM

Originally Posted by mblock

help in terms of what? sounds useless..

so static holds are "useless?"

btw: static holds should be done at the very last rep of your set and are typically held for about 15-20 seconds.

**the_hype05** · 05:51 PM

Originally Posted by keg_70

YouTube- JM press

sounds like the JM press

good to work your triceps more, use it as an assistance exercise to the bench press

ya this is basically what i meant, but my hands are apart a little more like a normal bench press.

anyone know the benefits of holding that position like they do in the video for 5-10 seconds?

Originally Posted by Rubix

so static holds are "useless?"

btw: static holds should be done at the very last rep of your set and are typically held for about 15-20 seconds.

whats a static cling, is it what i described above?
and why is it benefitial to do?

**SBMcDunk** · 11-07-2009, 07:18 PM

ya know the lineman at my school used to start off with a lighter weight and then bring the bar to about 2 inches above their chest, hold it there until they couldn't any longer, have someone help them get it back up and then do a burnout set in bench. Not sure why and not sure if that helps. Just tellin you what they did

**Lucifer|M** · 11-07-2009, 07:27 PM

Originally Posted by SBMcDunk

ya know the lineman at my school used to start off with a lighter weight and then bring the bar to about 2 inches above their chest, hold it there until they couldn't any longer, have someone help them get it back up and then do a burnout set in bench. Not sure why and not sure if that helps. Just tellin you what they did

It's an isohold, it builds endurance for their arms. You have to figure the position lineman are when they're pushing other linemen, their arms are in the near position as a bench press isohold, so it develops their endurance.

**$tr3tch** · 11-07-2009, 08:50 PM

the benefit is more time for your muscles under...for lack of a better word, pressure. A large part of muscle growth is based on how much time your muscles spend under pressure. Find a weight that you can hold for 5 seconds, but still explode through the rep. Ex: You lower slowly and under control, hold for 5 seconds, then quickly push the bar up. This isn't a breakthrough is training or anything, but a good way to change things up.

**Rubix** · 11-08-2009, 02:34 AM

Originally Posted by the_hype05

ya this is basically what i meant, but my hands are apart a little more like a normal bench press.

anyone know the benefits of holding that position like they do in the video for 5-10 seconds?

whats a static cling, is it what i described above?
and why is it benefitial to do?

Static Contraction Training For Muscle Growth

^that article talks a bit about static holds. it's basically just a way to add intensity to your workout. i do a lot of strength training with hypertrophy in mind, so i find that it's necessary for me to reach absolute failure at the end my workout. keep in mind that muscle growth occurs when you overload your muscles and static holds can be a great tool. this isn't to say you should always do them, but like incorporating supersets, giant sets, drop sets, etc., it helps keeps workouts fresh and can up the intensity.

**keg_70** · 11-08-2009, 02:50 AM

Originally Posted by the_hype05

ya this is basically what i meant, but my hands are apart a little more like a normal bench press.

anyone know the benefits of holding that position like they do in the video for 5-10 seconds?

whats a static cling, is it what i described above?
and why is it benefitial to do?

just try it, you will feel it in your triceps a lot, makes your triceps stronger. its good to try out this stuff and see what it does for you.

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Bench Press Variations

" i was wondering if anyone knew of any diff things you can do with the bench? for example, if you ... "